01/12/2016

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

1 Lap Spider Man Lunges

+

2 Rounds

10 Super Mans

10 Banded Face Pulls

10 PVC Pass Throughs

10 Shoulder Reach Throughs

10 Scap Push Ups

Gymnastics

ME AMRAP Strict Pull Ups (AMRAP – Reps)

**Scaled: ME Bent Arm Hang
Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Strict Pull Ups

Set 2: 2-4 Strict Pull Ups

Set 3: ME AMRAP Strict Pull Ups

ME Bent Arm Hang (Time)

Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Jumping PU w/ :03 Negative

Set 2: 2-4 Jumping PU w/ :03 Negative

Set 3: ME Bent Arm Hang

Scale ME to Ring Pull Negative

Weightlifting

Shoulder Press (Every 2:00 for 10:00 (5 Sets))

Set 1: 7 @ 50%

Set 2: 5 @ 60%

Set 3: 3 @ 70%

Set 4: 1 @ 80%

Set 5: ME @ 80+%

**Only score ME Set

**Add weight from last week

List weights used in notes

Conditioning

Metcon (Time)

Partner 10 ALT RFT

9 Thrusters (95/65)

9 Burpees
5 Rounds each

Mobility

2:00 Dragon Pose (per side)

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